Dr. Mark Hyman emphasizes the importance of nutrient-dense, whole-food-based lunches to support children’s health and cognitive function. Here’s his approach to packing kid-friendly meals:

– Prioritize high-quality proteins like grilled chicken, hard-boiled eggs, or turkey slices. For plant-based options, use hummus or lentil salads.
– Include healthy fats such as avocado slices, nuts (if allowed), or olive oil-based dressings to sustain energy levels.

– Use “stealth health” tactics:
– Add shredded zucchini/carrots to meatballs
– Blend spinach into smoothies or dips
– Create veggie “rainbow sticks” with bell peppers, cucumbers, and cherry tomatoes.
– For resistant eaters, try roasting vegetables with olive oil and herbs to enhance flavor.

– Opt for low-glycemic options like:
– Quinoa salads
– Sweet potato cubes
– Sprouted grain bread sandwiches.
– Avoid refined carbs and sugary snacks that cause energy crashes.

1. :
– Ground turkey seasoned with cumin
– Black beans
– Guacamole
– Slicened peppers
– Brown rice crackers.

2. :
– Collard green leaf (instead of tortilla)
– Grilled chicken
– Hummus
– Shredded carrots
– Sliced apples on the side.

3. :
– Hard-boiled egg
– Almond butter celery sticks
– Berries
– Cauliflower “rice” salad.

– Involve children in meal prep to increase acceptance.
– Use silicone cupcake liners to separate foods attractively.
– Always include a water bottle instead of juice.

Hyman stresses that these meals cost no more than processed alternatives when using seasonal produce and bulk ingredients. His approach aligns with Boston Public Schools’ successful My Way Cafe program, which improved academic performance through real-food lunches.